Squat (Safety Squat Bar)
Trains the quadriceps, with help from the hamstrings, glutes and upper back. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Squat (Safety Squat Bar)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Squat (Safety Squat Bar) trains
Technique
How to do the Squat (Safety Squat Bar)
- Set the safety squat bar in a rack at upper-chest height, step under it so the pad sits across your upper back and hold the handles in front of you.
- Unrack the bar, step back and set your feet shoulder-width apart, toes slightly out.
- Brace your core and squat down by bending your hips and knees until your thighs are at least parallel to the floor.
- Drive through your whole foot to stand back up to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- The handles in front keep your shoulders and elbows out of a stretched position, so the bar suits sore shoulders.
- The bar sits high and tips you forward; push your upper back into the pad to stay upright.
- Keep your knees tracking over your toes.
- Expect to lift a little less than your back squat on the same bar weight.
Substitutes
Swap Squat (Safety Squat Bar) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Squat (Safety Squat Bar) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.